Friday

WOD 5: 21/15/9 Games WOD

Meet at the Box at 6:30pm

Thursday

AMRAP 7 Minutes

10 x Pullups
15 x Push ups
20 x Double Unders

Wait 2 minutes, then:

AMRAP 7 minutes

2 x Wall Walks
12 x Burpees
22 x Air Squats

Record total rounds for both AMRAPs

Wednesday

21/15/9

Clean & jerk (60/40)
Tyre Jumps
400m

6:30pm only

Tuesday

For Time:

50 x Double Unders
200m
40 x KB Swings
200m
30 x HR Push ups
400m
20 x Burpees
200m
10 x Chest to bar Pull ups
200m

Merry Christmas

The staff at CFV would like to wish all our valued members a Merry Christmas and Safe and Happy New Year.
WODs resume 6pm Tuesday 27th December.

Friday

"G.I. Jane"

For Time:

100 x Burpee Pull ups

Last WOD before Christmas so lets all get there and smash it out

Thursday

2 x RFT
1 x Leg crank
40 x Double Unders

Then:

5 x RFT
10 x Pull ups
8 x Clap Push ups
6 x Toes to Bar
4 x HSPU (scaled option - 2 x Wall walks)

Wednesday

Rest/ Skills/ Catch Up Day

Tuesday

3 RFT

7 x Squat Clean & Jerk (60/40)
20 x Tyre Jumps

Monday

5 RFT

200m
1 x Wall Walk
10 x Pull Ups
20 x KB Swings
30 x Air Squats

Saturday

10/9/8/7/6/5/4/3/2/1

Front Squats followed by 1 x 200m

Friday

"Mystery WOD"
5:30pm instead of 6:30pm

Thursday

Seven Sevens

7 RFT

7 x Clean and jerk
7 x Pull ups
7 x Burpees
7 x SDHP
7 x KB Swings
7 x Tyre Jumps
7 x Knees to Elbows

Wednesday

Rest Day

5:30pm - Skills
6:30pm - Catch up

Tuesday

21/15/9

Thrusters (40/30)
KB swings
KB walking Lunge

Monday

AMRAP 15 Minutes

Max Strict Pull ups
Max HR Push ups
200m

Saturday

"12 days of Christmas WOD"

The WOD will be at 1pm, before the Christmas party instead of 10am.

Friday

Team WOD:

Partner or team "Murph"

1.6km Run
100 x pullups
200 x pushups
300 x squats
1.6km Run

All team members must complete the run, other exercises to be completed as a team.

Thursday

"Brett Wood Hero WOD"

5 RFT

400m
10 x Burpee Box Jump
10 x SDHP
10 x Thrusters
1 x Minute Rest

Wednesday

Rest/ Skills/ Catchup

5:30pm Skills: Double Unders

Tuesday

AMRAP 15 Minutes

30 x Double Unders
7 x Push Press (40/30)
7 x SDHP (40/30)

Monday

"Turmoil 90"

1 round x 90 seconds on each station.

Ring push ups
KB SDHP (20/16)
Double Unders
Wall Ball Situps
Burpee Tyre Jumps

Saturday

3-2-2-1-1 Back Squats

5 RFT

5 x Ring Push ups
7 x Knees to Elbows
9 x Front Squats (60/40)

Friday

21/15/9 GAMES WOD

15 Minute AMRAP

10 x Burpees
20 x Air Squats
30 x Double Unders

Max Pull-ups in 60 Seconds

EVENING TEAM WOD

10/20/30/20/10

HR Push ups, 200m
Sit-ups, 200m
KB Swings, 200m
20kg Thrusters, 200m
Burpees, 200m

WOD will be held at Bolton Park but we will meet at the box at 6:30pm

Thursday

3-2-1-1 Squat Clean

On the minute every minute for 10 minutes:

2 x Squat Cleans 85% 1RM
2 x Turkish Get-Ups

Then:

AMRAP 5 Minutes:

5 x Burpees
10 x Pull Ups

Rest 2 Minutes then:

AMRAP 5 Minutes:

2 x Wall Walks
10 KB Snatches

Wednesday

Rest/ skills/ catchup day

Tuesday

"Members Choice"

Members at each WOD will vote on exercises and reps for each session.

Monday

2-2-2 Deadlift

Then

21/15/9

Deadlifts
Burpees

The CFV members after the Wagga Triathlon

Saturday

Rest day today as we will be cheering on the CFV guys in the triathlon

Friday

Partner WOD:

In pairs perform the following with one person working at a time:

100 x Push press
100 x Double Unders
100 x Toes to bar
100 x Air squats
100 x SDHP
100 x KB swings
100 x Push ups
100 x Tyre Jumps

Both team members perform 100m together after each round of exercises

Thursday

The WOD will not be posted online.

Wednesday

"Rest Day"

5:30pm Skills
6:30pm Catch up

Saturday

"Knees Up"

5 RFT

7 x Knees to elbows
9 x Pull ups
12 x SDHP
15 x Front Squats
1 x Wall to Wall Bear Crawl

Friday

The WOD will not be posted online, It will be posted on the board before each WOD.

Wednesday

Skills/ Catch up/ Rest

Tuesday

Hell Week: Day 2:

21/15/9

Burpee/ tyre jumps
Snatches

mystery buy in and cash out

Monday

Tabatas:

24 x rounds alternating between the following 3 exercises.
(20 seconds on, 10 seconds off)

Wall walks
Burpee Clean and Jerk (40/ 30)
KB Swing squat (16/12)

KB Swing squat: 2 swings followed by 2 squats = 1 x rep.

Saturday

5 RFT

400m
20 x Tyre Jumps
20 x Push ups
20 x Sit qups

Friday

Partner WOD:

In pairs complete for time:

150 x Bar Facing Burpees
125 x Deadlifts (60kg)
100 x Pushpress (40kg)
75 x Front Squats (40kg)
50 x O/H Squats (20kg)

Team must run 200m after each set

Thursday

Strict "Cindy"

10 minute AMRAP

5 x strict pull ups
10 x HR push ups
15 x plate squats (15/10)

Wednesday

Skills/ Catch up

5:30pm: Fundamentals

Tuesday

5 RFT

10 x Pullups
20 x KB Swings
30 x Pushups
200m

Monday

21/15/9

Thrusters (40/30)
Burpees

Saturday

10 minute AMRAP

1 x round of "Cindy"
200m

Team Friday

10,9,8,7,6,5,4,3,2,1

O/H Squats (30kg)
Push ups

Pull ups
Burpees

Power Cleans (40kg)
KB Snatch (16kg)

Partners swap at anytime but only 1 person working at a time

Rest 2 minutes between rounds

Thursday

21/15/9

Deadlifts (80/ 60)
Burpee pull ups

Wednesday

5:30pm: Catch up wods
6:30pm: Fundamentals (all new members should attend)

Tuesday

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (100/ 75)
12 Pull-ups
24 Double-unders

Monday

KTE
SDHP (40/ 30)
Push Press (40/ 30)
Double Unders

Total reps in 3 minutes on each movement with one rest in between.

Saturday

10-9-8-7-6-5-4-3-2-1

front squats (50/40)
200m

15 minute cut off

Friday

In pairs:

150 x Double Unders

Then AMRAP 25 minutes

4 x pull ups
4 x O/H Lunges
4 x Burpees
4 x Clean and Jerk

Both team members complete the 150 x double unders, one person skips while the other person does 100m run. Then swap until D/U are completed.
Increase reps for AMRAP by 2 each round and continue with the 100m run after each round.

1 person only in the gym at a time

Thursday

"Cradle the KB"

4 x RFT

30 x KB Sit ups
20 x KB Swings
10 x KB Snatches
200m KB carry

Every time you put down the KB do 3 KB facing burpees

Wednesday

Rest/ Skills

The 5:30pm class will be a skills/ fundamentals session which we encourage you to attend if you are just starting out.
There will then be a special 7pm session held at Bolton Park which will be run by Eric Morris of Pulse Health and Fitness. Eric has generously set up these sessions to raise money for the Fight 4 Flynn Fund.

www.fight4flynn.com.au

Tuesday

For time:

400m
100 x Double Unders
80 x Squats
60 x HR Push Ups (top and bottom)
40 x KB Swings
20 x C2B pull ups
400m

Monday

1/2 Cindy

10 minute AMRAP

5 x Pullups
10 x Push ups
15 x Squats

Saturday

5 RFT

10 x Pull ups
10 x Front Squats (30/20)
400m

Friday

"Catch the Person in front"

3 rounds, 2 minutes rest between round.

Competitors will start a series of exercises at timed intervals with the objective of not getting caught by the person behind them.

10 x Toes to bar
10 x KB Swings
10 x Push up
10 x SDHP
10 x Burpees
10 x Tyre Jumps
10 x Pull ups

If you get tagged by the person behind you, you are eliminated.

Thursday

For Time:

150 x KB Swings

On the minute every minute:

3 x Burpees
3 x Knees to Elbows
3 x Air Squats

Wednesday

Skills/ rest/ catch up.

Skills: the press movements

Tuesday

5 RFT

5 x Chest to Bar Pull ups
7 x HSPU
9 x Dead Lifts (80/ 60)
11 x Push ups (weighted if possible)

Monday

20 min AMRAP

5 x Bar Facing Burpees
10 x Clean and Jerk (40/30)
15 x KB Swings (16/12)
400m

Saturday

3 RFT

10 x O/H squats (40/ 30)
400m plate carry (20/ 15)

1 x round of Cindy at the start of each round.

Finisher: max distance broad jump

Friday

Team WOD:

In teams of 3 or 4 complete:

10 x 200m
5000kg overhead
200 x Tyre Jumps

Complete in any order, 1 person on each exercise at a time.

Thursday

20 x Front Squat Buy in (40/30)

100 x Tyre Jumps
on the minute every minute do 5 x toes to bar

20 x Front Squat Cash out (40/30)

Wednesday

Rest/ Catch up.

Skills: Squat, O/H squats

Tuesday

5 RFT

10 x pullups
15 x SDHP
20 x Squats
200m

Monday

20 x Double Unders
1 x Push up
1 x KB Swing
20 x Double Unders
2 x Push ups
2 x KB Swings

Increase push ups and KB Swings by 1 rep each round with 20 x Double unders until you reach 10 x push ups and 10 x KB Swings.

Saturday

3 RFT

20 x tyre jumps
20 x double unders
400m

Friday

Partner tabatas:

20 second rotation, complete as many reps as possible in tabata rounds of:

Knees to elbows
KB snatches
HR Pushups

Thursday

2-2-2-2-2

Clean & jerk

Then:

3 RFT:

10 x Clean & Jerk (40/30)
1 x Clean & Jerk @ 80% 2RM

Wednesday

Skills/ Rest/ Catch-up Day

Tuesday

Get as far as you can in 8 minutes:

10 x wall walks
20 x pushups
30 x kb swings
40 x squats
50 x double unders
40 x squats
30 x kb swings
20 x pushups
10 x wall walks

If completed under 8 minutes do burpees for remainder. Record burpees completed.

Monday

5 RFT

5 x O/H Squats
10 x Chest to bar Pull-ups
15 x HR Pushups
200m

Due to the public holiday we will be running the 6:30pm WOD only.

Saturday

AMRAP 15 minutes

1 x pull up, 1 x O/H squat
1 x KB Carry
2 x pull ups, 2 x O/H squats
1 x KB Carry

Increase pullups and O/H squats by 1 x rep each round.

Friday partner WOD

"Dookie" Death by Burpees.

3 x Partner 8 minute AMRAPs involving burpee variations.

Thursday

3 RFT

10 x SDHP (60/40)
20 x tyre jumps
10 x Clean and Jerk (60/40)

Wednesday

Modified hero workout "Hansen"

5 RFT

30 x kb swings
1 x wall to wall Burpee broad jumps
30 x situps

Tuesday

Rest day

The box will be closed tomorrow as we are getting a new floor put down. Wods will resume as normal on Wednesday.

Monday

1 x leg crank

21/15/9
Burpee pullups
KB Swings

1 x leg crank

Friday

4 RFT

10 x SDHP (40/30)
10 x O/H Walking Lunge (20/15)
10 x Burpee Tyre Jumps
10 x Knees to Elbows.

Tomorrow there will only be the 6am and 9:30am due to the throwdown on Saturday, no evening sessions.

Thursday

50 x KB Swings (16/12)
40 x Push-ups
30 x Double Unders
20 x Power Cleans (40/30)
10 x Pull-ups

Then back up the ladder.

Wednesday

Skills/ rest/ catch up.

O/H movements
Kipping Pull ups

Tuesday

21/15/9

Squat cleans (60/40)
Double unders
200m (or 10 x wall to walls)

Monday

"Annie"

50-40-30-20-10

Double unders
Situps.

Rest 5 minutes then:

4 RFT

10 x Burpee bar overs
15 x push press (40/30)

With a 20 x pullup buy in & cash out.

Saturday

5 x dead lifts
15 x Squats
20 x push ups
400m

WOD will be at 10:30pm, not 10:00am

Friday

"The Eliminator"

The following rounds must be completed in 60 seconds, if not the athlete will be eliminated from the round. Continue until 1 person is left. (maximum of 10 rounds per set with 60 seconds rest between each round).

Set 1.
3 x Pull Ups
5 x Tyre Jumps
7 x Cleans (40/30)
9 x Squats.

Set 2.
3 x Toes to Bar
7 x Push ups
10 x KB Swings

Set 3.
20 x Burpees

Thursday

5 RFT

5 x HSPU
10 x Thrusters (40/30)
20 x Jump Squats
10 x Wall to Walls

Wednesday

Rest/ Skills/ Catchup.

6:30pm Skill Session: Push Jerk, Split jerk.

Tuesday

On the minute, every minute for 20 minutes

5 x KB swings
10 x Pushups
15 x Squats

On the 5th, 10th, 15th and 20th minute do max burpees.

Record total Burpees completed.

Monday

"21/15/9" three times.

21/15/9

Double Unders
HR Push ups

Clean and Jerk (50/40)
KB Swings

Front Squats (50/30)
Tyre Jumps

Rest 2 minutes between each round

Saturday

5 RFT

10 x pull ups
15 x thrusters
400m

Friday

"Unity"

Together as one group we will complete:

343 x Tyre Jumps
343 x KB Swings (24/16)
343 x Pushups
343 x Thrusters (40/30)
343 x Wall Balls
343 x Burpees
343 x Dead Lifts (70/50)
343 x Plate Squats (20/50)
343 x Lunatic Rolls

1 person working at a time

Thursday

"Disposable Heroes"

2001m Run
11 x Tyre Jumps
11 x Thrusters (60/40)
11 x Burpee chest to bar pullups
11 x Power cleans (70/50)
11 x HSPU
11 x KB Swings (24/16)
11 x Toes to Bar
11 x Dead Lift (70/50)
11 x Push Jerk (60/40)
2001m Run

Wednesday

Rest Day

5:30pm Catchup on monday or tuesdays WOD.
6:30pm: Skills Session - Squat Clean.

Then:

1-1-1-1-1 Squat Clean.

Tuesday

"343"

100 x Dead Lifts
100 x Power Cleans
100 x Ground to overhead
43 x Burpees

Monday

Tabatas.

KB Swings
Air Squats
Sit ups

Then:

4 x wall to wall Burpee broad jumps

Saturday

3 RFT

10 x toes to bar
20 x O/H Squats
30 x KB Snatches
400m

Friday

Partner WOD

In teams of two complete the following (one person working at a time)

50-40-30-20-10

HR Push ups

Tyre Jumps

Rest 3 minutes from when last team finishes then:

50-40-30-20-10

Pull ups

Air Squats

Thursday

21/15/9

Front Squats (40/30)
O/H Walking lunge (20/15)

Wednesday

Rest/ Skills/ Catchup

5:30pm: Catchup on monday or tuesdays WOD
6:30pm: Skills WOD:

3 Rounds For Quality:

10 x Turkish Getups
10 x O/H Squats
10 x HSPU

Tuesday

For Time:

150 x KB Swings
3 x Body Blasts on the minute every minute

Monday

"Did I say 5"

3 RFT

10 x Wall to Walls
20 x Burpees
30 x Clean and jerk (40/30)
40 x SDHP (40/30)

WOD courtesy of the "Union round table Committee".

Saturday

5 RFT:

10 x Pull ups
20 x KB swings
1 x O/H barbell walk (40/30)
400m

Friday

Partner WOD: 20 Minute AMRAP:

10 x Toes to Bar
20 x Burpees
30 x Air Squats.

Teams of 2, 1 person completes round the swaps with partner. Continue for 20 minutes. Total rounds wins.

Thursday

10 minute AMRAP
Rest 2 minutes
5 minute AMRAP
Rest 2 minutes
1 Round For time of:

40 x Squats
30 x KB Swings
20 x Lunatic Rolls
10 x Pull ups.

Wednesday

Rest/ Skills/ Catchup Day

5:30pm WOD - Catch up on monday or tuesdays WOD
6:30pm WOD - Skills: HSPU, Muscle ups.

Tuesday

10 RFT

15 x Dead lifts (60/40)
15 x Pushups

Monday

"Crank"

1 x leg crank
10 wall to walls
24 x plyo pushups
24 x O/H snatches (40/30)
24 x chest to bar pullups
24 x sit ups
24 x SDHP (40/30)
48 x double unders
10 x wall to walls
1 leg crank

1 leg crank = 20 x squats, 20 x lunges, 20 x jump squats, 20 x jump lunges.

Saturday

3 RFT

10 x Pull-ups
15 x O/H squats (30/20)
20 x Double Unders
1 x Wall to Wall Bear Crawl
400m KB Carry

Friday

Pairs Filthy Fifty

In pairs, complete 100 x the following between you (only 1 person moving at a time), you must finish total reps before moving on to next exercise.

Pullups
Pushups
KB Swings
Squats
Cleans (40/30)
Lunges
Tyre Jumps
Deadlifts (40/30)
Double Unders
Burpees

In tradition of the team/ partner WOD on friday nights there will be only one evening WOD at 6:30pm. The WOD's throughout the day remain the same time.

Thursday

5 RFT

10 x Front Squats (40/30)
10 x Toes to Bar
10 x Push Press (40/30)

Wednesday

5:30 Class will be a catchup for those who missed Monday or Tuesday.

6:30 Class will be a skills session: Squat Snatch. Then 1RM Squat Snatch.

Tuesday

10,9,8,7,6,5,4,3,2,1

Snatches (40/30)
Pull ups
KB Swings

Monday

"Embrace the Suck"

50 x Burpees
40 x SDHP (40/30)
30 x Tyre Jumps
20 x HR Push ups
10 x Pull ups
20 x HR Push ups
30 x Tyre Jumps
40 x SDHP (40/30)
50 x Burpees

Saturday

"Half Murph"

For time:

800m
50 x Pull ups
100 x Pushups
150 x Squats
800m

Partition Pull-ups, Push-ups and Squats as required.

Have a great Weekend!

Friday

Partner WOD:

2 person relay events.

We will only run one WOD on Friday at 6:30, as to keep with the traditional Friday night atmosphere.

Thursday

5 RFT

2 x wall to wall walking lunges
8 x pushpress (60/40)

Wednesday

Skills/ rest/ catchup day

Muscle up progressions

Tuesday

Tabata Tuesday

SDHP (40/30)
HR Burpees
Toes to Bar

Monday

21/15/9/3

Thrusters (40/30)
KB swings
20m Broad jump

The additional 5:30pm class begins Monday.

Saturday

3 RFT

10 x Pull ups
10 x HR push ups
10 x Toes to bar
50 x KB Swings (16/12)
400m

Friday

In partners, Deadlift 8000kg (male) 6000kg (female)

Buy in on the minute every minute is 5 Burpees.

Partner “A” performs the burpee buy in at the top of the minute before Partner “B” can begin the deadlift, at the turn of the minute Partner “B” must complete the burpee buy in before Partner “A” can start to lift. 

Alternate until the volume has been achieved. Use a weight that allows both partners to deadlift on the same barbell. Choose wisely!!

Thanks to CrossFit 42 South for the WOD.

the usual friday night wind down will occur, all Welcome.

Thursday

Mystery WOD

Ooooohhhhh....

Wednesday

Rest/ skills/ makeup

come in and practice those exercises that need improvement.

Tuesday

Amrap 10 minutes:

5 x thrusters (40/30)
10 x bar facing burpees
15 x double unders

Monday

6 RFT

10 x wall to wall suicides
Max pull ups

Record time and total pull ups

Saturday

3 RFT

10 x O/H squats (40/30)

15 x tyre jumps

20 x pull ups

400m

Friday

Another team challenge: Tabatas.

Thursday

10 x Wall to Wall Suicides

Then: 5 RFT

5 x SDHP (40/ 30)
8 x Bar facing burpees
12 x Air Squats.

Then:

5 x Wall to Wall Bear Crawls to finish.

Wednesday

Rest/ Skills/ Catch up Day

Tuesday

50/30/20

O/H Walking Lunge (20/15)
Sit ups
10 x Wall to Wall Suicides

Monday

For Max Reps:

5 mins - Double Unders
4 mins - KB Swings
3 mins - Pull ups
2 mins - Tyre Jumps
1 min - Burpees

Record total reps.

Saturday

3 RFT

20 x HR Pushups
25 x Toes to bar
800m

Friday

Team Challenge Day

One 90 second round at a time, In Pairs complete 10 reps of the following then tag in your partner to do the same: Competitor must complete their 10 reps before their partner can start.

1) Pull ups
2) Air Squats
3) KB Swings
4) Double Unders
5) Turkish Getups
6) Pushups
7) 4 Count Flutter Kicks
8) Burpees

60 Second rest between rounds.

Total reps for all 8 rounds wins.

Thursday

5 RFT

2 x strict pull ups
4 x push press (60/ 40)
6 x pistol squats (alt. Legs)

Then

1-1-1-1-1
Weighted pushups

Wednesday

Rest/ Skills/ Catch up day

CrossFit Victus, Changing Fitness in Wagga Wagga one WOD at a time.

Tuesday

50 x Air Squat Buy In

10/8/6/4/2 Dead Lift (100/60)
2/4/6/8/10 Burpee Pull ups

50 x HR Push up Cash Out

Monday

Bench Mark Hero WOD: "Arnie"


With a KB (16/12)


21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. 

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Saturday

Flipping Tyres

Meet at the Box at 10am

Friday

Victus "Throwdown"

In teams of two or three depending on numbers (selected out of a hat), teams will select one person from each team to compete in the following mini WODs:

1)
4 RFT
5 x Pushups
10 x Pull-ups
15 x Dead Lifts

2)
5 minute AMRAP
10 x Air Squats
10 Walking lunges
1 Stair Run

3)
21/15/9
Double Unders
KB Swings

4)
FOR TIME
100 x Burpees Between team
(All team members complete together)

Points will be awarded for each WOD.Try to get to the evening WOD as afterwards will be the usual friday wind down

Thursday

5 RFT

5 x Burpees
10 x Thrusters (40/30)
15 x KB Swings (16/12)
20 x Double Unders

Wednesday

'Rest Day'

Skills Day: Snatch Balance, OH Squat

The 'Coaches'.

Tuesday

For Time:

100 x Pull-ups.
Every time you drop off the bar sprint to back wall and back.

Scaled option:
100 x Jumping pull-ups on low bar with the same run.

Monday

"Grinder"

3 RFT

20 x Pushups
20 x Jump Squats
20 x Pull-ups
20 x Walking Lunges
20 x Swimmers Chest
20 x Single arm KB Swings
20 x 4 count mountain climbers
20 x 4 count flutter kicks

Crèche now open for the 9:30am WOD Monday, Wednesday & Friday and 10am Saturday.

Evening WOD group: Smashed it!!!

Changing Fitness in the Riverina one WOD at a time...

Saturday

"High Altitude Training"

We will map out the hill, for time.....

Any one that can spare an hour or so to help us move Dee's gear to the new gym would be greatly appreciated.

See you in the morning

Friday

20 Min AMRAP

5 x Push-ups
10 x Pull-ups
15 x KB Snatches
20 x Air Squats

Teams of 2 (male/ female) will carry out AMRAP. Team members will swap over by "tagging in" after 1 round and alternate rounds for 20 minutes. Record total rounds completed.

Bring a friend to train for free, we will be putting on a few drinks after the WOD to break in the new box. All welcome!

Thursday

3 RFT


10 x Burpee Bar Overs
15 x Pull ups
20 x Power Cleans (40/30)
25 x KB Swings (24,20/16)
30 x Double Unders

At the new Box

Wednesday

'Rest Day'

Skills: HSPU, Double Unders

Tuesday

15 min AMRAP

5 x HSPU
10 x pull ups
15 x KB swings (16/12)
20 x double unders

Monday

"Nagger"

3 RFT

12 x Front Squats (40/ 30)
12 x Burpee Pull ups

Saturday

Mystery WOD, 10am at CrossFit Victus.

Friday

50 x pull ups
50 x O/H snatches (40/30)
50 x Air squats
50 x Burpees

WOD can be done in any order and broken up any way that suits

Thursday

5 RFT

20 x KB Swings (16/12)
15 x O/H Walking Lunge (15/10)
10 x Double Unders
5 x HSPU
200m

Wednesday

"Rest/ Catch up day"

Skills: Snatch Balance

Tuesday

"Seven Sevens"

7 RFT

7 x Pull-ups
7 x Push-ups
7 x KB Swings (16/ 12)
7 x Air Squats
7 x Push Press (40/ 30)
7 x Tyre Jumps
7 x Knees to Elbows

Monday

21/15/9

Pull-ups
O/H Squats (30/20)

Sam from CFV hangin out on the train

Sunday

Recovery day.
Happy birthday Benny.

Saturday

Dig Deep Fundraiser WOD

Join all participating affiliates nation wide saturday morning at 10:00am to help raise some cash to send our Aussie athletes to the World CrossFit Games.

3 RFT:

30 x Power Cleans (40/30)
15 x Pull ups
50 x Double Unders
15 x Bar Facing Burpees
30 x KB Swings (24/16)

Friday

"Fran"
21/15/9
Thrusters (40/30)
Pull ups

Thursday

15 min AMRAP

1 x Deadlift (100/70)
1 x KB Swing (16/12)
100m

Increase Dead lift and KB swing by 1 rep each round

Wednesday

"Rest Day"

Skills and Make up Day

Tuesday WOD

50 x Pullups (10 minute cut off)

Then

3 RFT:

200m
20 x Double Unders
20 KB Swings (16/12)

Monday

AMRAP 5 mins

10 x Push ups
10 x Push press (40/30)

Rest 2 minutes

AMRAP 5 mins

10 x Pull ups
10 x Front Squats (40/30)

Rest 2 mins

AMRAP 5 mins

10 x KB Swings (24/20)
10 x Burpees

Record total rounds.

Saturday

Mystery WOD.
Meet at the gym at 10am and we'll go from there.

Friday

For time:

5 x burpees
10 x clean & jerk (40/30)
15 x wall balls
20 x kb swings (16/12)
25 x air squats
30 x pullups

Evening WOD will be a knockout Elimination round robin.
Fastest times move on to next round.
Last man and women standing.

Thursday

Single modality day:

2-2-2-2-2-2

Shoulder press

Wednesday

"Rest Day"

Alt. WOD:

3 x rounds

Max continuous Air Squats
800m run.

Record total Air Squats.

Tuesday WOD

For Time:

100 x Push-ups
100 x KB Swings (16/12)
100 x Double Unders
100 x O/H Walking Lunge (15/10)

Monday WOD

9:30am Session only today due to the Public Holiday.

Modified "Fran"

21/15/9

Thrusters (40/ 30)
Burpees

Click here for the New Facebook Page

Kemp after "Karen".

Saturday WOD

10am

21/15/9

Tyre Flip & Jump
KB Swings (24/16)

Friday WOD

'Open Gym'

Come in a try any benchmark WOD, or work on a particular skill (Kipping pullups, Double Unders etc).

Thursday WOD

AMRAP 15 minutes

10 x Pull ups
10 x SDHP (40/ 30)
10 x Push Press
1 x 200m

Wednesday WOD

4 RFT

15 x HR burpees (sideways jump over bar)
20 x KB Swings (16/12)
25 x Air Squats

Group 2 working their way through "Barbara" at tonights WOD.

Tuesday WOD

21-15-9

Strict pull ups
Double unders

Monday WOD

"Barbara"

5RFT

20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats

Saturday WOD

100 x flutters buy in

3 RFT

10 x toes to bar
15 x kb swings
20 x pushups
400m

100 x airsquat cashout

Friday wod

Team challenge

3 x minute rounds of the following:

Pullups
Wallballs
Burpees
Double unders
HR pushups

WOD will be completed in pairs and total reps counted.

Thursday WOD

Skills Session

Dead Lift/ SDHP/ Med Ball Clean

1-1-1-1-1

Power Clean

Wednesday WOD

Rest day.

Alternate WOD:

10,9,8,7,6,5,4,3,2,1

Hand release pushups
1 x 200m

Tuesday WOD

AMRAP 15 minutes

5 x burpees
10 x O/H lunge (15/ 10)
15 x deadlifts (100/ 75)
200m

Scaled option
5 x burpees
10 x O/H lunge (15/10)
15 x deadlifts (80/ 60)
200m

Monday WOD

3RFT

20 x Pullups
20 x Box Jumps
10 x Hand Stand Pushups
400m

CrossFit Regional Highlights, Sydney 2011

Friday WOD

Tabattas:

KB swings
HR push ups
Air squats

Thursday WOD

Single Modality Day.

2-2-2-2-2

Push Jerk

Monday WOD

5 RFT

5 x Jumping Pullups
10 x Front Squats (40/ 30)
15 x Double Unders
200m

Friday Crossfit WOD

"Filthy Fifty"

Box Jumps
Push Press
Wall Balls
KTE
KB Swings
Walking Lunge
Push ups
Mountain Climbers
Burpees
Double Unders

Thursday Crossfit WOD

Single Modality Day

3-3-3-3-3

Deadlift

Wednesday Crossfit WOD

Rest Day

"Squat Clinic"

CrossFit Certification level 1, CrossfitFX Sydney. 14 & 15 May 2011

Tuesday Crossfit WOD

AMRAP 20 Minutes

10 x Push press 40/30
15 x KB Swings 24/16
20 x Air Squats

Monday 16/05/2011

21/15/9

Pullups
Hand Release Pushups
1 x 400m